Lagging IK joints in Playback and Exports
It turns out I had my DEF joints constrainted to joints that were constrained to other joints.
When I was originally building the rig, I had to import the rig from MotionBuilers auto-rig set up where I ended up parenting the bones to the IK controls the entire time. So when I switched to FK, my IK controls would just follow the FK. So my DEF bones were constrained to my IK cntrls, then to my FK cntrls. 

So after fixing the orientations, and connecting all my DEF joints(Except for the feet), I set my set constraints and switches to the actual DEF. 
So instead of DEF -> IK -> FK, I set it up like DEF ->IK and DEF -> FK. Then I used drivers to switch.